Session 1
Mixed Modal
3 rounds for time:
30 Air Squats
20 Alternating DB Snatches
10 Hand Release Push Ups

Session 2
1. 4 sets:
6-8 Half Kneeling Landline Press (2-1-1-1)
10 Side Plank Clamshells
10 Single Arm DB Powell Raise

2. Glute Bridge DB Bench Press (3-0-x-0) 2×6-8
2a. Prone Barbell Row (x-1-2-1) 2×6-8

3. Box Step Up 3×10-12
3a. False Grip Ring Row (1-1-2-0) 3×6-8
3c. Weighted Planks 3x:45

4. 3 sets not for time:
1:00 Wall Sit
:30 AMRAP Sit Ups
10 Alternating DB Muscle Snatch

Session 1
1. Sumo Deadlift
5@65%
5@75%
5+@85%

2. 10 minute EMOM:
Even: 15/12 Calorie Row
Odd: 12 Burpees to A Plate

Session 2
1. 3-4 sets
10 quadruped T Spine Rotations
30 Second Reverse Plank
15m Quadruped Crawl
10 Jefferson Curls

2. Back Squat (3-2-X-1) 4/4/4/3/3
Rest 2-3 minutes between sets

3. Superset
DB Split Squats 5/5/5/5 each leg
Lean Away Strict Ring Pullup (X-2-2-1) 5/5/5/5

4. Superset
DB Single Leg Romanian DL (3-0-1-1) 3×6-8 per leg
Seated Single Arm Arnold Press (1-2-2-1) 3×6-8 per arm

5. 10 minutes:
60 ft DB Bear Crawl
15 second Ring Support Hold
6 Bent Over 2-arm KB Row
10 Kipping Toes to

Session 1
1. KB Windmill 3×5 each side
2. Open Workout 11.6
7 Minute AMRAP
3-6-9-12-15…
Thrusters @100/80
Chest to Bar Pullups

Session 2
1. 12 minute EMOM
Min 1 – 3/4 Single Leg Box Jumps each side
Min 2 – 6/8 Barbell Good Mornings
Min 3 – Row 20 seconds Fast

2. Segmented Clean Deadlift x 3-3-3-2-2
3. Deadlifts from Blocks x 4-4-4-4
4. 5 rounds NOT for Time:
8 Unbroken Power Cleans
20 seconds Side Star Plank L
20 Seconds Side Start Plank R
6 Box Jump Overs
Assault Bike x1:00
Rest 1:30 between rounds

Session 1
Weightlifting Wednesday
Find a Max: Power Clean + Front Squat + Jerk
then;
5 minute EMOM: Power Clean + Front Squat + Jerk @75-80%

Session 2
1. 3 rounds:
Bird Dogs x10 each
Ring Plank x30 seconds
Plank March x30 seconds
Inch Worms (arms only) x5
Rest 15 seconds between movements
Rest 1:30 seconds between rounds

2. Back Squat (2-0-x-1) 5-5-4-4-3
*Stay strict with the Tempo
*Rest 2-3 minutes between efforts

3. 3 supersets:
DB Spit Squat (2-0-x-1) 5-6 per leg
Strict Pullup (x-2-3-1) 4-5 reps

4. 5 rounds:
Ring Row (1-1-1-1) x8
Strict Toes to Rings x4
Kipping Toes to Rings x6

Session 1

Mixed Modal
Every 3:00 for 15:00
30 Double Unders
20/15 Calorie Row
10 HSPU

Session 2
1. 12 minute EMOM:
Min 1: Broad Jump x5
Min 2: RKB Swing x12
Min 3: Row 35 seconds

2. Segmented Clean DL 4-4-3-3-2
Rest 2-3 minutes between

3. Deadlift from Blocks 3-3-3-3
Rest 2-3 minutes between

4. 5 rounds:
Hang Power Cleans x10 unbroken
15 second rest
Hollow Rocks x30 seconds
15 second rest
Seated Box Jump x8
15 second rest
Row 300/250m

Weightlifting
Front Squat
5@65%
5@75%
5+@85%

Mixed Modal
5 minute EMOM
3 TNG Squat Cleans @115/85
25 Double Unders

Session 1
12:00 AMRAP
2 rounds:
16 DB Front Rack Lunges
16 Toes to Bar
8 DB Power Cleans
2 rounds:
16 DB Front Rack Lunges
16 Bar Muscle Ups
8 DB Power Cleans

Session 2
1. Segmented Clean Deadlifts
5, 5, 4, 4, 3
Rest 2-3 minutes between efforts

2. Deadlifts from Blocks (just above knee)
5, 5, 5, 5, 5
Rest 2-3 minutes between efforts

3. 5 sets with increasing effort:
12 Russian KB Swings
30 second Hollow Hold
8 Tall Box Jumps (step down)
60 second Row

Session 1
Mixed Modal
3 rounds for time:
20 Alternating Pistol Squats
15 Push Jerks @135/85
10 Bar Over Burpees
Rest 1:00
*Goal is fast and Unbroken on the Push Jerks

Session 2
3 sets:
DB Bench x6-8
Incline Row x6-8

3 sets:
Tempo Ring Row (2-0-2)
Ring Plank 30-60 sec Unbroken

5 sets NFT:
30 seconds Wall Sit
10 Push Ups
30 Dubs
Rest 1:00

Session 1
3-5 sets to find:
3 position Power Snatch (from the top down)
Then:
5:00 EMOM
3 Power Snatches @ 50% of today’s max
6 bar over burpees

Session 2
1) Clean DL w/ pause at knee: 5×5@85% of Clean max. Pause must be clear 2 count.
2) 5 rounds NFT
Banded TYI’s x12
Razor Curls x7-12

Session 1
Half TGU 5×5 each side
Then:
Open workout 11.3
5 Minute AMRAP
Squat Clean and Jerks @165/110

Session 2
1) Tempo Pendelay Row (0-2-3): build to a 5RM then 2×3@85%
2) DB Lateral Step Ups: 4×8 each side building
3) Assault Bike: for 20 min, 30 sec sprint, 90 sec recovery, keep riding but slowly to recover.

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860-216-4785

crossfithartford@yahoo.com

221 Newfield Ave. Hartford, CT 06106

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